Daily Workout

Weight Lifting Club

Saturday, April 21st, 2018

Weightlifting

Weightlifting

Saturday
no contact muscle snatch from floor x5x5
No Hook SN/ w pause at knee 50×2 (2), 60×2 (2), 70×2
SN 70×2, 80×1, 85×1, 90×1
PC+PJ 50×2+2 (2), 60×2+2 (2), 70×2+2 (2), 80×2+2 (2)
BS 50×3, 60×3, 70×3, 80×3, 90×2
RDL 60×8, 70×8, 80×6 (3) % of BS
Sn Grip Push press x 10 x 3 sets
crunch circuit
Swole

Micro cycle 4  week 2 (developing phase) mass phase and balance through basic lifts

Saturday
a  Good Morning w/ cambered bar or ez bar x 6-9×5
b  Bench over rows w/ wide grip x 6×5
C1  Seated tricep press x 6×4
C2  standing tricep ext. x 6×4
D. Ez bar 21’s x 2 sets
+
10 minutes – steady effort
1 rope climb
10 ring push ups
100’ plate pinch carry
50’ seal drag

Friday, April 20th, 2018

Weightlifting

Weightlifting

Friday
SN 50×2, 60×2, 70×2, 80×1, 85×1, 90×1
CL+J 50×2+1, 60×2+1, 70×1+1, 75×1+1, 80×1+1, 85×1+1, 90×1+1
BS 50×5, 60×5, 70×5, 80×5, 85x3x5
crunch circuit

Swole

Micro cycle 4  week 2 (developing phase) mass phase and balance through basic lifts

Friday
A  Ez bar squat x 10×1 @ 60%, then 6reps x 5 sets  @75%
B  Bench Press Cluster; 85%; 2.2.2.2.2, rest 40 sec. x 3 sets
C1  Bench arm pull overs x 6-8×3
C2  French press x 6-8×3
D  Calf raises  x8-10×3
E.  Flagpoles x 5×5
F.  Side plank hold x :30/side x 3
G. Heavy farmers walk x 50’ x 5 sets

Thursday, April 19th, 2018

Weightlifting

Weightlifting

Thursday
No Hook No feet clean+ Drop Jerk 50×2+2 (2), 60×2+2 (2) 70×2+2
CL+J 70×2+1, [80×1+1, 85×1+1, 90×1+1] 1
FS 50×3, 60×3, 70×3, 80×3, 90×2 (2)
3 Position SN Pulls 50×2, 60×2, 70×2, 80xx1, 90×1, 100×1, 110×1
crunch circuit

Swole

Micro cycle 4  week 2 (developing phase) mass phase and balance through basic lifts

Off

Wednesday, April 18th, 2018

Weightlifting

Weightlifting

Wednesday
Slow Snatch 50×2, 60×2, 70×2 (2), 80×1 (2)
DB Bench Press x 6×6
Supinated Rows x 10-15 reps x 5 sets
Turkish Get ups x 10 x each side
crunch circuit

Swole

Micro cycle 4  week 2 (developing phase) mass phase and balance through basic lifts

Wednesday
A  Incline Bench press x 6-9×4 sets
B  DB flies x 6-8×4
C1  Stall bar dips x 6-8×5
C2. Terminal knee ext. x :30/side x 5
+
5 sec. sprint
Rest/walk for 2 minutes
X15 sets

Tuesday, April 17th, 2018

Weightlifting

Weightlifting

Tuesday
SN Pull+ SN (blocks with bar in power position) 50×2 (2), 60×2 (2), 70×2 (6), 80×2 (5)
Quarter Squats- start off blocks / Power rack with your knees bent around the power position, dead stop start each rep
80×3, 90×3, 100×3, 110×3, 120×2 (8) EMOM
Cl Starts 70×5, 80×5 90×5, 100×5
GHR x 3-5 sets
arms
walking plate twists x20 (3)

Swole

Micro cycle 4  week 2 (developing phase) mass phase and balance through basic lifts

Tuesday
A  Dead lift; 10×1 @ 60%, then 4×5 @ 80%
B  Bent rows w/ wide grip; 10×1, then 8×3
C  Preacher curls x 10×3
D  BTN press x 8-10×3
E.  5.4.3.2.1 sandbag over shoulder @ 150/100#
With 100’ carry after each set

Monday, April 16th, 2018

Weightlifting

Weightlifting

Monday
no contact muscle snatch from floor x5x5
No Hook SN/ w pause at knee 50×2 (2), 60×2 (2), 70×2
SN 70×2, [80×1, 85×1, 90×1 ] 2
PC+PJ 50×2+2 92), 60×2+2 (2), 70×2+2 (2), 80×2+2 (2)
BS 50×3, 60×3, 70×3, 80×3, 90×2 (3)
RDL 60×8, 70×8, 80×6 (3) % of BS
Sn Grip Push press x 10 x 3 sets
crunch circuit

Swole

Micro cycle 4  week 2 (developing phase) mass phase and balance through basic lifts

Monday
A  Back Squat cluster x 85×2 rest 30, 1 rest 30, 1 reps, rest 90 seconds x 5 sets
B  Bench Press x10x1 @ 63%, then 3 reps x6 @ 80-85%, then 10×1 @ 60% for speed
C1  Lying bent arm lat pull over x 7×3
C2  Lying french press x 7×3
D1  Bench arm flies x 4×3
D2  Lying tricep press x 3×3

Sunday, April 15th, 2018

Weightlifting

Weightlifting

Sunday
Off

Swole

Micro cycle 4  week 2 (developing phase) mass phase and balance through basic lifts

Sunday
Off

Saturday, April 14th, 2018

Weightlifting

Weightlifting

Saturday
Jerk (rack) 50×3, 60×3, 70×3, 80×2
CL 50×4, 60×4, 70×4, 80×2 (4)
FS 50×3, 60×3, 70×3, 80×3
Weighted Hypers x10
Magic Abs

Swole

Micro cycle 4  week 2 (developing phase) mass phase and balance through basic lifts

Saturday
a  Good Morning w/ cambered bar or ez bar x 6-9×4
b  Bench over rows w/ wide grip x 6×4
C1  Seated tricep press x 6×4
C2  standing tricep ext. x 6×4
D1. 200m sled push @ body weight
D2. 200m sled drag @ body weight
E.  Arch hold x :30 on / :30 off x 5
F.  Angled v-ups x 5/side x 5

Friday, April 13th, 2018

Weightlifting

Weightlifting

Friday
SN no feet 50×4, 60×4, 70×3 (4)
SN 80×3
SN Grip Push Press x10x5 medium heavy
BS 50×5, 60×5, 70×5, 80×3, 85×3
SN Grip RDL (use BS%, be strict) 70×8, 80×8 (3)
Magic Abs

Swole

Micro cycle 4  week 2 (developing phase) mass phase and balance through basic lifts

Friday
A  Ez bar squat x 10×1 @ 60%, then 6reps x 4 sets  @75%
B  Bench Press Cluster; 85%; 2.2.2.2, rest 40 sec. x 3 sets
C1  Bench arm pull overs x 6-8×3
C2  French press x 6-8×3
D  Calf raises  x8-10×3
+
For completion
10 rounds
5 strict pull ups
3 wall walks

Thursday, April 12th, 2018

Weightlifting

Weightlifting

Thursday
SN 50×4, 60×4, 70×4, 80×3 (5),
FS+jerk 50×3+2, 60×3+2, 70×3+2 (2), 80×2+1 (2)
FS 70×3, 80×3, 85×2
CL DL 70×3, 80×3, 90×3, 100×3, 110 x3
Magic Abs

Swole

Micro cycle 4  week 2 (developing phase) mass phase and balance through basic lifts

Off